Build Horseshoe Triceps || Best and Worst Exercises For Optimal Tricep Growth!

after you can't get any more reps you're done you can't earn it's a struggle yes instead of stopping you not stopping [Music] coach dragon today another installment of the three best and three worst exercises today we're talking about the triceps the horseshoe muscle on the back of the arm okay triceps it stands for three muscles we have the lateral medial and long head a lot of people don't really know this but the tricep is actually much more important to giving you huge arms than the bicep when you flex your bicep or when someone says flex your arm you always go to the bicep but really the triceps contributes way more mass it's more muscle there's more size but one and a half times more mass than the bicep or the bicep is like two-thirds of the muscle of the tricep so you want big arms really work the triceps okay the three best top three the dip gate dips with not regular ass dips you got to change it up you can't just throw on a bunch of weights on your belt and stand there and press it any way you like if you do it like that you could get injured it's not being done right we want to focus on the triceps and not the chest the chest is gonna get enough work from everything else you already do so to get focused on the triceps you have to be vertical so when you're doing your triceps you have to stay upright like this okay you cannot get into the lean and a lot of people will do this okay if you start leaning forward and pressing you're changing it until almost like a crossover and your chest is flexing don't lean forward stay upright you can do this with a machine okay a regular dip machine you can do it with the regular dip bar free weight dip our assisted dips or you could even sit on the back of a bench you know your bench is behind you and you're just dipping down and pushing up you can do that one at home okay so dips is a overall great exercise for the triceps but a lot of people do it wrong they lean too far forward their ego lifting trying to throw on too many plates on their selves oh I can dip a hundred pounds watch this and they're cheating and they're using too much shoulder and you can get hurt you don't to injure your rotator cuff you don't want to get your shoulder in you're doing a dip exercise okay so it's a great exercise it's not in the number one but definitely give these a try number two tricep press downs it doesn't matter which bar you use you can use this straight bar the rope the v bar long rope short rope it doesn't matter use the one that you like we all have a different Anatomy we're all made a different way some of us get elbow pain if we do tricep press downs a certain way some of us don't okay you need to do these exercises are so fundamentally sound in terms of building muscle it's such an easy and great exercise to do if you have a pulley system okay so lean forward make sure you're leaning forward lean lean forward and don't stop halfway a lot of people do this wrong you'll do tricep press down CIN they'll go like this no really lock it down as far as you possibly can go you want to go to full extension the triceps really work hard at the end or the extension full extension of the arm if you don't go all the way down you're certainly missing out if you don't Bend till you're at least like this 45 degrees it's not enough so you want to go at least a little bit past that so if your triceps look like this when you do it you're not going far enough up you want to go further ahead if you're standing too far upright you're not going to get as much extension as well lean forward your arm will go ahead slightly it gets you in a better position to push hard and that's the way you want to do it don't overcomplicate things yeah try to keep your elbows to your sides if you can if you can't there to the side big deal it's still gonna work to try some you can not work your triceps if you're extending the arm you can't if your elbows are out it's still going to work your triceps if you get it in tight you can work the long head a little bit more a little bit more but if it hurts if you get elbow pain it's not worth it so remember comfort is more important than just doing it the most optimal way if you do it slightly off you're still gonna get 90% of the benefits and that's a lot better than being injured in getting a Zito benefits if you can't do it because you hurt yourself next the number one best exercise you can do for the triceps it is the skull crusher superset with Close Grip pence okay very specific it's not just one exercise but I call it one exercise because every time I do this I do it like this skull crushers contrary to the name we don't want to crush our skulls with the bar okay so typically people would do it like this and lower it to their head and press it up we don't actually want to do that we want to lower the bar behind our heads okay so if you're laying down on a bench you're not going to lower it to your head you're going to lower it behind your head okay that'll get you increased range of motion and allow you to just safely do the exercise you don't want to crush your head it makes common sense common sense you don't wanna crush your head behind the head safer also use an EZ bar not the straight bar the EZ bar allows you to bend your wrist and puts less strain on the wrist a lot of people don't know what to do at the top so they're bending down they're going behind their head it's good and they go up like this and then they go all the way up to here that is pointless the exercise should stop at eye level once you can see that bar you see it just stop and go back you're taking tension off the triceps it's not working harder than last time anymore it's just you're relaxing it's taken the day off at the top it's not an exercise you want to come in fully lockout and turn it over to the top not what you do so make sure you go behind the head and stop at your eyes after you can't get any more reps you're done you can't it's a struggle yes instead of stopping you not stopping you're gonna continue on and press up okay so from the side you've done these exercises you're all done and then you press it to the chest and extend like this so the set gets extended the close grip bench press I would have had in my top three exercises to do on its own on its own merit the reason I didn't is because you're already going to be bench pressing for your chest so the triceps is are getting a significant workout from doing the bench press especially if you go with the shoulder width grip the wider you go the more chest the more narrow you go the more triceps okay so you're already doing your bench presses to build up your chest you're already getting some tricep development there so we're trying to target specifically just the triceps not do as much of the chest so that's why I have it like this if you're at home or there's no gym bench available you can do these on the floor floor extensions but you want to pick a 10 pound plate or smaller the smaller the weight the further you can go down okay so it is an option you can this lay on the floor and do it and do the exact same motion but you won't be able to go quite down as far especially if you pick a 45-pound plate that's not going all the way down so it is an option mostly for if you're at home and you just don't have access to the gym and now the three worst tricep exercises to do in descending lis getting worse order overhead dumbbell tricep extensions so you basically grab the dumbbell you go behind your head and you press like that okay I used to do these and I used to complain all the time that it hurt my elbow and I complain all the time because everyone said you can't stick you're faking arms to your head II and I couldn't do it I'm like I can't do it I can't I cannot do it so you just fix your Anatomy and say it can do it if you can't do it your shoulders in a more vulnerable position it's more likely to get hurt your elbows can feel the strain and it's simply not as effective as a better version of this exercise so this way to do it is kind of silly so instead of doing a vertical tricep extension there's a better way to do it don't do it like this standing or seated and you just do that and look that's how much my arms are coming out too bad that's what's gonna happen you need to allow your elbows to come out if it's gonna hurt you can't just force it to do it okay you can't so the better way to do it okay you need to lean back lean back and do the Rockaway you lean back and you do the same motion and you're able to get more extension in the back so you're able to go further behind it's going to work the long head even more the entire triceps gonna get more development so rather than doing it standing or upright lean back and do it like that behind your head hopefully that makes sense so no more vertical this lean back lean back lean back and do the rock anyway you get the point number two the second worst exercise you can do the tricep kickbacks and you'll love doing these it's so simple it's so much it's right there unfortunately it's not very good at doing anything it's not gonna put a bunch of muscle mass on your tricep it's putting your shoulder in a vulnerable position again you're having to hold yourself up here and you're trying to kick and swing the weight back if you don't cheat you're gonna be using next to nothing of a weight there's hardly any low we could use ten pounds it's hard to do this with any kind of weight so your end up egle lifting you're gonna throw on too much weight and you're gonna try to swing it back and you're gonna be swinging like this okay you're gonna be looking like you're dancing in a Chloe ting video or something so you can't use enough weight for this exercise it's not very effective and there's so many better choices so why opt for something suboptimal when there's better choices so enough with the kickbacks they're not doing it it's not hard enough there's other choices that you can do I mean if you're desperate and you love it so be it doing at the end of an exercise or add it on to another exercise as a superset so you finish your exercise of tricep press downs you're like oh I'm gonna super I'm gonna do these after be my guess but just don't think that it's a mass building horseshoe building amazing exercise the worst tricep exercise you can do for the triceps is this have you seen some of these workout videos that these fitness influencers make you want to make sure that elbows stayed together the entire time and you'll really feel the triceps tricep exercise triceps no any exercise it doesn't use weights a weight of resistance of some sort is not going to build your muscle this is not enough to build biceps this is not enough to build triceps this is not enough to build freakin delts no you need to have a weight you need to do real lifting if you can't do all these exercises and you're at home you can do some wall push-ups you can work the muscle if you don't feel it working hard it's not effective this is not a frigging tricep exercise it's lucky to be a stretch maybe you could argue it belongs in a yoga class it is not going to build muscle okay so that's it the top three top three worst exercise subscribe click the bell buttons follow me I have a home at hypertrophy training program it has all these exercises you can do in stuff for training at home and doing it the right way at home without equipment how to effectively build your triceps and all these muscles I suggest you get it why not you know if you want to train home and you want some more information it can't hurt Greg Doucet comm for coaching Greg you set IFBB Pro follow me on instagram watch one of these two videos that are booked up here and on till next time I am out

Channel: Greg Doucette

Views: 787,683

Rating: 4.9710236 out of 5

Keywords: Greg Doucette, tricep exercises, bigger arms, bulk and cut, bodybuilder, maingain, gaintain, Mr Olympia, healthy, weight loss, exercise, fasting, powerlifting, strength, fake natty, natty or not, Squat, Deadlift, Leg training, Leg Day, Off season

Id: xEJRCThWq-c

Length: 13min 33sec (813 seconds)

Published: Sun May 17 2020